Don’t forget, December Membership Fees are due Immediately.
The CrossFit Alloy WOD for 12/2/2013:
Strength:
Front Squats
5, 5, 5
Post Weight to Comments
MetCon:
As Many Reps as Possible in 6 Minutes:
2 minutes of Power Cleans (135/95)
2 minutes of Shoulder to Overhead (135/95)
2 minutes of Overhead Squats (135/95)
Post Reps to Comments
For those of you competing in the Winter Chiller on February 1, this is the strength WOD that everyone will do. Â Pick a strategy and see how it works. Â We have been working on pacing strategies in the Competition Class. Â For those of you who are not competing, see how you stack up against those who are. Â You will also gain an appreciation for what the competitors are going through while you watch them compete in Fairmont, WV on February 1, 2014.
Scaling:
Strength: Everyone is a Platinum. Keep those elbows up and lift heavy.
MetCon:
Platinum: As written above.
Steel:
AMRAP 6 Min:
2 Min Power Clean (115/75)
2 Min Shoulder to Overhead (115/75)
2 Min Overhead Squats (115/75)
Brass:
AMRAP 6 Min:
2 Min Power Clean (95/65)
2 Min Shoulder to Overhead (95/65)
2 Min Overhead Squats (95/65)
Bronze:
AMRAP: 6 Min:
2 Min Power Clean (75-55/55-35)
2 Min Shoulder to Overhead (75-55/55-35)
2 Min Overhead Squats (75-55/55-35)
205 lbs. Front Squat
Brass: 52 total reps (did 45lbs for overhead squats)
155 lbs. for front squats
Steel: 115 lbs. for cleans (got 16), but had to modify for the remainder of the WOD with Push-ups (53) and front squats @ 115 lbs. (18) for a total of 87.